La acci&oacute;n de respirar es un acto mec&aacute;nico que se produce debido a los cambios de presi&oacute;n dentro de la cavidad tor&aacute;cica y a la presi&oacute;n que realizan los m&uacute;sculos respiratorios. De esta forma, en los pulmones tiene lugar uno de los procesos m&aacute;s importantes para continuar vivos: la sangre deja en los alveolos pulmonares el di&oacute;xido de carbono recogido en las c&eacute;lulas y toma de dichos alveolos ox&iacute;geno para volver a llevarlo a las c&eacute;lulas y conseguir as&iacute; que produzcan energ&iacute;a. Este hecho, simplificado, es un curso que se ve afectado por diferentes aspectos como el estr&eacute;s o el ejercicio. La cantidad de CO2 que se genera aumenta, provocando que el intercambio de gases se d&eacute; m&aacute;s r&aacute;pido y que se necesite que &eacute;stos hagan este proceso m&aacute;s veces en menos tiempo, dando lugar a mayor frecuencia de la respiraci&oacute;n. Si conservamos este aumento durante un tiempo prolongado, vemos la importancia de tener una musculatura fuerte y preparada para movilizar m&aacute;s aire y resistir la fatiga. En este caso, la parte fundamental del entrenamiento de la respiraci&oacute;n se centrar&aacute; en trabajar la fuerza del principal m&uacute;sculo en la respiraci&oacute;n, el diafragma, as&iacute; como en la resistencia a la fatiga de los m&uacute;sculos accesorios (secundarios), como dorsal, intercostales, pectoral y serratos, entre otros... En ambos casos tambi&eacute;n trabajaremos la elasticidad de la musculatura para que ayude a aumentar el volumen del aire movilizado. Es importante saber que nuestra capacidad pulmonar es innata y no se puede modificar. Sin embargo, lo que var&iacute;a es la capacidad para producir energ&iacute;a y la resistencia y potencia de la musculatura respiratoria, haciendo m&aacute;s eficiente este proceso.EL DIAFRAGMA, EL M&Uacute;SCULO DE LA RESPIRACI&Oacute;N El diafragma es el m&uacute;sculo sobre el que descansan los pulmones. Su movimiento es el que hace que se expandan y contraigan, para lo que es importante mejorar la fuerza y elasticidad de este m&uacute;sculo. Esto nos hace m&aacute;s eficaces en la respiraci&oacute;n en todo tipo de deportes como el ciclismo, la nataci&oacute;n o el running, previniendo problemas tan habituales como el &ldquo;dolor de caballo&rdquo;. Esta dolencia suele ser una molestia en el diafragma debido a una sobrecarga del mismo, ya sea porque no estamos acostumbrados a provocarle tanto movimiento o porque tenga tensi&oacute;n acumulada por estr&eacute;s. Por ello, es fundamental trabajar el diafragma y aprender a relajarlo, con el fin de soltar la tensi&oacute;n que pueda acumularse. Sin embargo, el diafragma, al ser la pared que cierra el abdomen por arriba, tiene una vital relaci&oacute;n con el suelo p&eacute;lvico. Esto ocasiona que las tensiones o el trabajo del diafragma impacten y que el suelo p&eacute;lvico se vea m&aacute;s afectado. Por ello, si realizamos grandes cambios de presi&oacute;n producidos por expulsiones fuertes de aire o por tomar grandes vol&uacute;menes de ox&iacute;geno, lo ideal es que nuestro suelo p&eacute;lvico se encuentre siempre activado con la intenci&oacute;n de que no se vea da&ntilde;ado.LOS M&Uacute;SCULOS ACCESORIOS INVOLUCRADOS Los conocemos como m&uacute;sculos accesorios de la respiraci&oacute;n, pero la respiraci&oacute;n intercostal es la m&aacute;s habitual cuando no realizamos grandes esfuerzos. En este caso, los m&uacute;sculos que intervienen son los intercostales externos y se identifican por el movimiento del t&oacute;rax hacia arriba (expansi&oacute;n de la caja tor&aacute;cica) y afuera al inspirar, y luego hacia dentro y abajo al espirar. Podemos dividir los m&uacute;sculos respiratorios accesorios en dos grupos: m&uacute;sculos inspiratorios, como son los intercostales externos as&iacute; como los serratos; escalenos, pectorales, subclavios y espinales. Y espiratorios, como son los intercostales internos y los de la pared abdominal, como el transverso, los oblicuos, el piramidal y el recto mayor del abdomen. Dentro de nuestra vida diaria, realizamos el proceso de una respiraci&oacute;n mixta, utilizando toda la musculatura respiratoria y combinando el trabajo del diafragma con la intercostal y accesoria.

&iexcl;T&oacute;mate un buen respiro!

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